How to do Dips

Dips are a great exercise that works the pecs and also stretches and helps the flexibility of the shoulder.

Dips mainly build muscle in the…

  • Chest
  • Triceps

Dips can be done on a set of parallel bars, which most gyms will have.  Or you can do them on a set of gymnastics rings, which will involve much more stabilizing muscles, core and abdominal work.

-Terry Asher

Gym Junkies

I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my eBook, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is for helping people all around the world change their lives for the better.

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  • http://www.thefirstsupper.com Chris C

    Vic, I love the idea of using gymnastic rings. I like the setup you show here. I must get a set of those! I am going to try my best. I had nerve damage and radiculopathy on my left side from an auto accident and was not able to do dips for years, but I rested completely, then went slow. Almost ten years after I can do 20 reps with bodyweight.

  • http://www.gymjunkies.com Vic Magary

    @ Chris C: 20 dips is no joke! Congrats on your recovery from injury. A ten year journey back to strength is true dedication.

  • Alex

    Vic, thanks for the great tutorials. I am relatively new to lifting so these explanations help a lot. One question I have: is it a good idea to do a couple sets of body weight exercises before using barbells or dumbells?

  • http://www.gymjunkies.com Vic Magary

    Thats not a bad idea at all. Bodyweight exercises are a great warmup, and they also are good to use when you dont have the barbell movement down yet (ex… bodyweight squats)

    – Vic

  • Colin

    I’ve been doing dips for a while, but only tried weighted dips for the first time the other day, I wasn’t sure what weight to use so I started with only 10 pounds.
    Having that little bit of added weight really helped my form and stabilized my position during the exercise. I would recomend adding light weight to you dips, even if you are having trouble with body weight. I managed to get in a 5×5 with a 45 pound plate when all i’m used to doing is body weight . It felt great, can’t wait till next week.

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  • joe

    i was wondering how to lose fat on stomach and fat on the sides of my pecs so it can be more cut. i workout 5 times a week and do wieghts on tuesday, thursday,and saturday, and i do cardio wedsday, and friday i eat alot everyday but i eat mostly junk food on Sunday and monday to get capories to use at the gym. what i want to know is how i can get six-pack lose the gyno on my pecs and still get big and strong which is what i want to achive. im 6’1 220 pounds and was 200 around January and am now 220 from eating more food. My friend who is a personal trainer says i should eat alot of carbs but should i lower my carb intake right before i go to sleep? and what about sugar? please help me and get me in the right direction. thanks

  • jim mcdonough

    what is the % of bodyweight you lift while doing dips??

  • http://www.gymjunkies.com Vic Magary

    Honestly, I don’t know for sure. But I’d guess it’s pretty high as the only thing you aren’t lifting is your arms.

  • ali

    hi i m begginer i not able to pull ups . i leave it in middle. i tried so hard but not